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PART A: For Time
3 rounds:
20 Wall Ball Sit Ups [10/7kg] 20 Toes to Bar
– Rest 1 minute between rounds –

 

STIMULUS and GOALS
How to Pace: Steady. Breath though each rep.
How it should Feel: MUSCULAR ENDURANCE – Fatigue in the abs will set in!

 

WORKOUT STRATEGY & FLOW
Wallball Sit Ups: Begin at arms length from wall.
Toes To Bar Cues & Scaling: Try to use lats and solid overgrip to help activate lats.

 

SCALING
The SCALING aim: Less volume with similar stimulus
For Time:
3 rounds of:
15 Wall Ball Sit Ups [14/10] 10 Toes to Bar or Knee Raises

Rest 1 minute between rounds –

 

PART B:

Accumulate 2 minutes of the Handstand Hold
*Each time you break complete 30 Double Unders

[Max will be 5 rounds of Double Unders – after the 5th round, continue the hold until you hit the 2 minute goal]

**If you completed the Handstand Hold unbroken two weeks ago, add a minute, so you will be accumulating 3 minutes.

*Choose from the following based on the standard of being able to hold 30 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold [back to wall] Box Handstand, Wall Facing Handstand, Freestanding (if you can do at least 30 seconds unbroken)
Freestanding Handstand

 

PART C: For Time
30 Power Clean & Jerk (70/50kg)
-straight into-
2-4-6-8-10
Rope Climbs
50-40-30-20-10
GHD Sit Ups/ MB AbMat Situps

 

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 17 minutes
Time Cap: 22 minutes

 

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Nothing like starting a workout off with Heavy Grace. Be methodical as you work through these 30 reps while trying not to blow up your lungs and grip. Once the 30th rep is completed then we go into ascending/descending rope climbs and GHDs. This is the time to challenge yourself, but be wary, the turnaround on the rope climbs sets gets quicker as the GHD reps shorten.

How it should Feel: HEAVY into MUSCULAR ENDURANCE with some CARDIO! Some heavy pulling for the workout. Brace yourself for impact, because it hits hard today.

 

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderate (under 80% of 1RM Power Clean and Jerk) where all we want is consistent singles. Use the clock as a pace setter and aim for 6-8+ reps every minute. Don’t venture too far from the bar.

Rope Climb: Big jump every single time while using the legs before the arms to ascend up the rope. Reps increase every set, so start steady and try to keep a consistent pace across. Aim for 1 rep every 12-18 seconds or so.

GHD Sit Up: Reps decrease across sets, but pacing should stay the same. Smooth and steady while focusing on being explosive with your arms and hips. Relax the hands and shoulders as much as possible to prepare for the climbs.

 

 

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.